Weighted Inverted Row
The Weighted Inverted Row targets your upper back, biceps, and core. This exercise improves pulling strength and posture.
- Set up a barbell or suspension straps at waist height.
- Lie underneath the bar, grasp it with an overhand grip, and extend your legs.
- Pull your chest towards the bar while keeping your body straight.
- Lower yourself back down with control and repeat.
How to perform the Weighted Inverted Row
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Inverted Row using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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